Hello Me Szorongás füzet

Page 1



01. A SZORONGÁSRÓL ÁLTALÁBAN ( ZaVYVUNmZ RPMLQLatZ[ LN`YL N`HRYHIIHU OHZaUmSQ\R H Ot[R aUHWVRIHU ZVR LZL[ILU WVU[H[SHU\S ( R ]L[RLa͇ MLQLaL[ILU YtZaSL[LZLU R Y SQmYQ\R OVN` TP[ PZ QLSLU[ H ZaVYVUNmZ tZ TP Ha HTP ULT [HY[VaPR LIIL H RH[LN} YPmIH A szorongás és a félelem ( ZaVYVUNmZYH OHQSHTVZHR ]HN`\UR N` [LRPU[LUP TPU[ LN`L[SLU tYatZ YL 3LNN`HRYHIIHU H MtSLSLT LN`PR ZaPUVUPTmQHRtU[ OHZaUmSQ\R 7LKPN ]HU R S UIZtN H RL[[Ȯ R a [[ 4xN H MtSLSLT LN` RVURYt[ ]HS}Z OLS` aL[YL HKV[[ YLHRJP} HKKPN H ZaVYVUNmZUHR QLSSLTaȮLU ¸UPUJZ [mYN`H¹ ]HN`PZ ULT [\KQ\R TLNOH[mYVaUP OVN` TP[ȮS MtS UR ( ZaVYVUNmZ N`HRYHU TmZ tYaLSTLRL[ PZ THNH \[mU ]VU! PUNLYStRLU`Zt NL[ U`\N[HSHUZmNV[ ]HN` HRmY JZ NNLK[ZtNL[ PZ A szorongás és a stressz ( OxYLZ THN`HY R\[H[} :LS`L 1mUVZ ZaH]HP]HS tS]L ¸H Z[YLZZa H ZaLY ]LaL[ ULT ZWLJPÄR\Z ]mSHZaH ImYTPS`LU PNtU`IL]t[LSYL¹ :LS`L 3LN`LU Za} H ]PSSHTVZ SLRtZtZtYȮS LN` mSSmZPU[LYQ Y}S ]HN` LN` OPY[LSLU OȮTtYZtRSL[]mS[VamZY}S WS ! HTPRVY [tSLU ILTLN` UR H TLSLN ZaVIm IH H ZaLY]LaL[ UR Z[YLZZa[ tS m[ ,aLR H OH[mZVR \N`HUPZ RPIPSSLU[PR H ZaLY]LaL[L[ Ha HR[\mSPZ LN`LUZ S`mI}S OVTLVZa[maPZmI}S LatY[ HSRHS THaRVKUPH RLSS


,a H MVS`HTH[ LULYNPm[ ]LZa LS [ȮS UR KL ULT QLSLU[P Ha[ OVN` H Z[YLZZa LN`tY[LSTȾLU ULNH[x] SLUUL :Ȯ[ :VR LZL[ILU H Z[YLZZa WVaP[x] OH[mZ ZHS ]HU YmUR [ IILR R a[ HamS[HS OVN` SLOL[Ȯ]t [LZaP H MLQSȮKtZ[ WS ! OH PaN\SVR LN` ]PaZNH LSȮ[[ ]HS}ZaxUȾSLN [ IIL[ [HU\SVR Ym :LS`L TVKLSS Qt[ R ]L[]L Ha[ TVUKOH[Q\R OVN` St[LaPR L\ tZ KPZ[YLZZa! TxN LSȮIIP H R YU`LaL[OLa ]HS} HSRHSTHaRVKmZ[ tZ H MLQSȮKtZ[ ZLNx[P HKKPN \[}IIP H ULNH[x] OH[mZVRtY[ MLSLS OVZZa [m]VU RmYVZ ZamT\URYH ( ZaVYVUNmZ HIIHU R S UI aPR H Z[YLZZa[ȮS OVN` Ha LN` RVTWSL_ YLHR JP} TLS` Z[YLZZaOLS`aL[ILU QLSLU[RLaPR LN` ULOLaLU R Y SOH[mYVSOH[} MLU`LNL[Ȯ PUNLY Z[YLZZaVY OH[mZmYH ,a Ha PUNLY SLOL[ R SZȮ R Y STt U`LR ]HN` ILSZȮ NVUKVSH[P LN`HYmU[ WS ! RHYHU[tUIH RLSS ]VU\SUP R S ZȮ " N` tYaLT OVN` TPUKLURPULR TLN RLSS MLSLSULT ILSZȮ ( Z[YLZZaVY OH[mZmYH H ZaLY]LaL[ILU IPVRtTPHP ]mS[VamZVR PUK\SUHR [ UHR TLS`LR ÄaPRHP tYaLSTP NVUKVSH[P tZ ]PZLSRLKtZLZ ZaPU[LU PZ ]mS[V amZVRH[ OVaUHR ( SLNN`HRYHIIHU TLNÄN`LSOL[Ȯ [LZ[P ]mS[VamZ! ZaHWVYH Zax]]LYtZ tZ StNatZ OmU`PUNLY OHZTLUtZ N`HRVYP ]PaLStZP PUNLY ZamQZamYHaZmN Ha HYJ RPWPY\SmZH PaVTMLZa StZ ]LYLQ[tRLatZ ZatK StZ ,TLSSL[[ QLSSLTaȮ H ULNH[x] NVUKVSH[VR MLSLYȮZ KtZL tZ H aHRSH[V[[ tY aLSTP mSSHWV[ A szorongás a mindennapokban :VRHU Ha[ H JtS[ [ȾaPR RP THN\R LSt OVN` IPaVU`VZ OLS`aL[LRILU LN` mS[HSmU UL ZaVYVUNQHUHR (aVUIHU MVU[VZ [\KH[VZx[HU\UR OVN` H ZaV YVUNmZ HSHW]L[ȮLU LN` [LSQLZLU [LYTtZaL[LZ YLHRJP} HTLS` ZamTVZ OLS`aL[ILU OVaamQmY\S Ha LYLKTtU`LZ tSL[]LaL[tZOLa tZ HSHW]L[ȮLU H TP JtSQHPURH[ ZaVSNmSQH /PZaLU ZaVYVUNmZ UtSR S ZVZLT HNN}KUmUR H ZamTSmR ILÄaL[tZL TPH[[ tZ Ha ZLT aH]HYUH OH H U`LYZLU TLNMVNHS THaV[[ ]tSLTtU` UR OHSSH[mU H IHYm[UȮUR TLNOHYHNZaPR


( ZaVYVUNmZYH [LRPU[OL[ UR LN` ILSZȮ QLSaȮYLUKZaLYRtU[ PZ TLS` Ä N`LS TLa[L[ OH ¸OLS`aL[ ]HU¹ ( R\SJZ HIIHU YLQSPR OVN` H YLHRJP}PUR TtY[t RL HYmU`VZ SLN`LU H MLU`LNL[L[[ZtNNLS tZ H OLS`aL[ QLSLU[ȮZtNt]LS /H JZHR UHWV[ RtZ[ UR H ZamTSH ILÄ aL[tZt]LS UL ZaVYVUNQ\UR HUU`PYH TPU[OH LN` t]L ULT Ä aL[[ UR ]VSUH OP[LS[ YSLZa[tZ[ SHRItY[ /H N` tYaLK OVN` H YLHRJP}K HYmU`H PUKVRVSH[SHU\S UHN` ]HN` VS`HU QLSLU[ȮZ TtY[tRȾ ZaVYVUNmZ[ tSZa m[ IPaVU`VZ OLS`aL[LRILU OVN` Ha LYȮZLU YVU[QH Ha tSL[TPUȮZtNLK HRRVY tYKLTLZ ZaHRLTILY WZaPJOV S}N\Z RSPUPRHP ZaHRWZaPJOVS}N\Z WZaPJOPm[LY ZLNx[ZtNt[ PNtU`IL ]LUUP OVN` H MLSTLY SȮ ZaVYVUNmZZHS TPUtS OH[tRVU`HIIHU TLN [\KQ R aKLUP

˝ ƀ Mindannyiunk esetében megkülönböztethetjük a vonás- és az állapotszorongás szintjét. $ YRQÈVV]RURQJÈV D] D] ÜUWÜN DPHO\ D] DGRWW V]HPÜO\UH MHOOHP]Ĉ HJÜV] ÜOHWHQ ÈW YLV]RQ\ODJ ÈOODQGĂQDN WHNLQWKHWĈ V]RURQJÈVV]LQW $] állapotszorongás ezzel szemben azt fejezi ki, hogy egy adott helyzet mekkora hatással van ránk, milyen szorongást vált ki. Tehát van, aki DODSYHWĈHQ V]RURQJĂEE WìSXV PLQW PÈVRN XJ\DQDNNRU QHP EL]WRV hogy ez minden egyes helyzetben meg fog nyilvánulni. Például a 30 ÜYHV $QQD DODSYHWĈHQ V]RURQJĂ DONDW D] ÈWODJQÈO PDJDVDEE V]RURQ JÈVV]LQWWHO UHQGHONH]LN 3ÈO\DNH]GĈ NROOÜJÈMD 'ÜQHV HOOHQEHQ WąEE Q\LUH Q\XJRGW $]RQEDQ KD HJ\ ěM ĞJ\IÜOOHO NHOO WÈUJ\DOQLXN $QQD YD OĂV]ìQĢOHJ QHP ÜO ÈW NĞOąQąVHEE V]RURQJÈVW KLV]HQ PÈU V]ÈPWDODQ KDVRQOĂ KHO\]HWEHQ YROW 'ÜQHV YLV]RQW PÜJ FVDN PRVW SUĂEÈOJDWMD D V]ÈUQ\DLW V]ÈPÈUD V]RURQJDWĂ OHKHW D V]LWXÈFLĂ


REFLEKTÍV KÉRDÉSEK 0 ˟ 0 ŕ ? ˝ ˟ ˟` ˟ ˟ ƀ ..................................................................................................... ..................................................................................................... .....................................................................................................

­ ˟ ˟ 0 ƀ ..................................................................................................... ..................................................................................................... ..................................................................................................... ..................................................................................................... ..................................................................................................... .....................................................................................................

Ǝ 6ŭ ˟ ˟ ˟ ˟ ˟ ` 0 6 6 0 Ɔ B 6 ƀ ˟ ­ ` 6 ˟ Ķ 6 · ˟ ˟ 6 ­ 0 Ë 0 0 ƀ ..................................................................................................... ..................................................................................................... ..................................................................................................... ..................................................................................................... ..................................................................................................... .....................................................................................................


Ɛ 6 0 0 6 ˟ ˟ U ˟˝Ķ 6 ·Ŝ­ Ū˟Ɔ ..................................................................................................... ..................................................................................................... ..................................................................................................... .....................................................................................................

Ǎ Ĵ ˟`

0

¨ ˟ ˟ 0 Ɔ

/HZaUmSOH[VK H KVIVaIHU [HSmSOH[} ZaxULZLRL[ ]HN` ImYTPS`LU YHQaLZaR a[ 5L NVUKVSRVKQ [ S ZVRH[ LN`ZaLYͅLU JZHR ]LZK WHWxYYH HTP ILUULK ]HU 4P\[mU ]tNLa[tS tYKLTLZ m[NVUKVSUVK H R ]L[RLa͇ RtYKtZLRL[! ҋ 4PS`LU tYatZ ]VS[ YHQaVSUP& ҋ 4PS`LU ZZaILU`VTmZ HSHR\S RP ILUULK H YHQa Sm[[mU& ҋ /H LN` IHYm[VK Sm[Um H RtWL[ MLSPZTLYUt OVN` LaLR H [L ZaVYVUNmZHPK& ҋ /H ImYTP[ RPYHKxYVaOH[UmS H YHQaY}S TP SLUUL Ha& ҋ 4P[ ZaPTIVSPamS La Ha tSL[LKILU&


Turn static files into dynamic content formats.

Create a flipbook
Issuu converts static files into: digital portfolios, online yearbooks, online catalogs, digital photo albums and more. Sign up and create your flipbook.